The Easiest Hack to Flatten Glucose Spikes (Without Cutting Carbs)

What if the secret to better energy, fewer cravings, and fat-burning… wasn’t what you eat — but how you eat it?

In this episode of The Glucose Diaries, we’re breaking down one of the most powerful and underrated hacks for flattening glucose spikes: food order.

We’ll cover:
• Why eating the same foods in a different order changes your glucose response
• What the research says about glucose and insulin control
• The “coffee filter” analogy that makes it all click
• Real-life meal examples to make this easy to apply
• 3 steps to help you use food order at every meal — without being obsessive

If you’ve been struggling with post-meal crashes or stubborn fat storage, this episode will give you a simple, science-backed shift you can make today.

⸻

🧠 Key Takeaways:
• Eating fiber, protein, and fat before carbs can reduce glucose spikes by up to 73% and insulin response by up to 48%.
• Blood sugar spikes are higher when carbs are eaten first or alone.
• You can still eat carbs — just save them for the end of your meal.
• This hack helps reduce cravings, energy crashes, and fat storage.
• You don’t need a CGM to notice the difference — you’ll feel it.

⸻

📥 Resources Mentioned:
• Download the free Insulin Resistance Symptom Checklist:
👉 theglucosediaries.com/checklist

⸻

⚠️ Disclaimer:
This podcast is for educational purposes only. I am not a doctor, and nothing shared here is intended to diagnose, treat, or provide medical advice. Always consult your physician before making any health or nutrition changes.

⸻

🌐 Stay Connected:

• Instagram: @theglucosediaries

References: https://diabetesjournals.org/care/article/38/7/e98/30914/Food-Order-Has-a-Significant-Impact-on